Workout of the Day
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A.
Three sets for times of:
Muscle-Ups x 5 reps
Handstand Push-Ups x 10 reps
Burpee Box Jumps x 15 reps
Rest 2 minutes
B.
Take 15-20 minutes and build to heavy, but not necessarily 1-RM, Snatch.
C.
Four rounds for time of:
Pull-Ups x 20 reps
Front Squat x 15 reps (115/75 lbs)
Shoulder to Overhead x 10 reps (115/75 lbs)
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I just realized It was 10 s2o. I was doing 15. Damn! No wonder my time was long.
A
2:03, 2:16, 2:44
MUs unbroken / 4+1 / 3+1+1
HSPU unbroken each round
BBJ unbroken and in a steady rythm…
B
Worked up to 52,5 kg (which s my PR)
35kg, 40kg, 42,5kg, 45kg, 47,5kg, 50kg, 52,5kg
C
10.55
PUs (20 / 12+8 / 12+8 / 14+6)
Front Squats (15 / 10+5 / 10+5 / 10+5) – squating is a weak part of mine…
Shoulder to overhead(unbroken each round)
A: 1:38/ 1:27/ 1:45
B: 185 Lbs
C: 8:45
A. 1:35 1:49 1:50
All unbroken except last set of hspu’s
B. 155 165 175 185 185 195 205 215(f)
Had a little help with technique today. Hopefully I can get a little more and up my pr a bit before regionals.
C. 7:07
Pull ups: 20 – 20 – 10/10 – 10/5/5
Front squat: unbroken
STOH: 10 – 10 – 5/5 – 5/5
(This one left me on the floor for awhile!)
A. 1:55/2:05/2:18
MU were unbroken, HSPU I stayed on the wall but took short rests in a headstand on sets 2 and 3, BBJ games standard on top of box/ none done over the box.
B. Quickly built up to 195# Without a problem, but am continuing to struggle with tying my PR of 205#. Hopefully I will get this ironed out prior to regionals.
C. 7:44. This one hurt today. Pull ups were 20/20/10-10/10-10. FS and STOH unbroken.
A. 1:57/2:01/2:02 MU’s & HPSU’s unbroken, BBJ’s were slow
B. Warmed up with some snatch balances, then got 170#. Failed 180# twice but it didn’t feel as heavy as it usually does, body was just tired today.
C. 11:20
A.
1:40-2:21-2:08
This was a tough little combo. Triceps were lit by the 3rd set.
B.
245!! 20lb PR!!
135-165-185-205-225-235(F)-235PR!!-245PR!!!!!!!-255(2F)
(foootage on facebook)
Felt awesome today! Its amazing the difference a coaches eye makes. I usually work out by myself but today my coach was around. Little adjustments can make ALL the difference.
C.
9:30
Ughh front squats! Needed that work for sure.
Pullups: unbroken
FSQ: ub/10-5/10-5/10-5
S2O: ub/3-7/3-7/5-5
Awesome stuff today! Thank you! Keep it coming CJ!
A.
MUs unbroken
HSPU unbroken
BBJ steady
PS
Where is everybody?!
A) 1:34, 2:15, 2:51. Hspu got hard unbroken on all MU but hspu went
10- 5-5 5-3-2. No kip. I’m practicing strict more
B) 175 Missed@185 twice but came real close and just stopped
I really really need to up my snatch.
C) 12:23. All pull ups unbroken. Just got hard
A
1:40, 1:59, 1:49
UB on MU and HSPUs. All the time was on BBJ. Did it regionals standard today.
B
Worked up to 90 kg shortly after A. Shoulder was a bit unstable (fatigued), but I’m happy with getting 90 on the first try.
C
8:49
All ub, but the rest between sets were longer than they should have been. Didn’t have it in me today, so went at ~90%.
Nice work man!!! On all segments. I like watching your posts
Yeah dude, nice job on C!
Thanks guys!
Good to see that there is several posts today, I read all the posts and it helps to get a “time to beat” and see how you all partition the work/sets.
Christian: Congrats with a HUGE PR! That’s awesome ^^